THE FOUR-PHASE APPROACH

THE SYSTEM ARCHITECTURE

PHASE 1: TRI-PHASIC FOUNDATION
Focused on building a foundation that won't break under pressure. We master structural integrity through three high-tension blocks.
ECCENTRIC
ISOMETRIC
CONCENTRIC
PHASE 2: POWER PRODUCTION
Transitioning into explosive output. Utilizing Velocity-Based Training (VBT) to monitor intent from peak force to strength-speed.
FORCE
POWER
SPEED-POWER
PHASE 3: ADVANCED TRI-PHASIC
Revisiting Tri-Phasic mastery at elite intensities. We refine the athlete's ability to stabilize and redirect force instantly.
ECCENTRIC
ISOMETRIC
CONCENTRIC
PHASE 4: PEAK VELOCITY
Moving from Speed-Strength into absolute Peak Velocity. This is the final sharpening for game-day speed and vertical dominance.
SPEED-POWER
VELOCITY
PEAK VELOCITY

THE S.T.A.R.S. METHOD

90-MINUTE SESSION PIPELINE

0 - 5 MIN

STABILITY

Specific warm-up protocols tailored to the day's Technical/Acceleration/Change-of-Direction (TAC) blocks. We prep the engine's stability first.

5 - 30 MIN

TECHNIQUE

3D movement mastery: Linear, Lateral, and Vertical. This is the core window for jump training, speed mechanics, and technical mastery.

30 - 60 MIN

ACCELERATION

The Main Power Block. Depending on the phase, we utilize VBT for explosive production or Tri-Phasic strength paired with dynamic effort.

60 - 80 MIN

RESISTANCE

Heavy compound strength training—squats, presses, and rows—to build raw horsepower and structural durability.

80 - 90 MIN

SUPPORT

The finish. High-intensity strength finishers and isolated accessory work to shore up weak links and maximize durability.

THE ROTATIONAL ENGINE

FULL BODY BALANCE IN EVERY SESSION

TOTAL BODY

Focusing on Olympic Lifts and high-intensity Hip Extension patterns.

SESSIONS REMAIN FULL BODY • UPPER/LOWER FILLERS INTEGRATED

LOWER BODY

Mastering the Interlimb Chain through Squat patterns, Lunging, and lower power.

SESSIONS REMAIN FULL BODY • TOTAL/UPPER PATTERNS WOVEN IN

UPPER BODY

Mastering Push-Pull relationships across Horizontal and Vertical planes.

SESSIONS REMAIN FULL BODY • LOWER/TOTAL FREQUENCY MAINTAINED